Creating a consistent sleep schedule for your 20-month-old is essential for both their development and your household’s peace. At this age, toddlers experience rapid growth and development, hitting milestones that can affect their sleep patterns, like expanding language skills and growing independence. A balanced sleep routine supports healthy development, reducing nighttime disruptions, and ensuring that both your toddler—and you—get the rest you need.
How Much Sleep Does a 20 Month Old Need?
Recommended Total Sleep Duration
At 20 months, toddlers generally need about 12-14 hours of sleep per day. This total includes nighttime sleep and daytime sleep. Typically, you can expect your toddler to sleep around 10-12 hours at night, supplemented by a 2-3 hour nap during the day. This breakdown ensures they get the rest needed to fuel their growing bodies and minds.
Balancing nighttime sleep and daytime sleep is key for a successful toddler sleep schedule. If your child consistently gets less sleep than recommended, it can lead to overtiredness, which often results in sleep disruptions, difficulty falling asleep, and early wake-ups. Establishing a structured sleep routine tailored to your child’s needs can help them thrive and maintain a positive sleep pattern.
Sample 20 Month Old Sleep Schedule
Sample One-Nap Schedule
By 20 months, most toddlers have transitioned to a single nap during the day. Here’s a sample one-nap schedule that aligns with a 20-month-old’s age-appropriate wake windows:
- Morning wake-up: 7:00 AM
- Nap: 12:00 PM - 2:00 PM
- Bedtime routine starts: 7:00 PM
- Asleep by: 7:30 PM
This schedule works well for many toddlers, giving them ample awake time between sleep periods while also allowing a regular bedtime. Having a consistent bedtime routine that starts around 7:00 PM can signal that sleep time is approaching, helping your toddler fall asleep more easily.
Alternative Schedule for Shorter Naps
If your toddler takes shorter naps, you may need to adjust their bedtime slightly earlier to prevent overtiredness. Here’s an alternative schedule if your child naps for only an hour:
- Morning wake-up: 7:00 AM
- Nap: 12:00 PM - 1:00 PM
- Bedtime routine starts: 6:30 PM
- Asleep by: 7:00 PM
This earlier bedtime helps balance the total hours of sleep, ensuring your child still gets around 12-14 hours of rest.
Wake Windows for a 20 Month Old
Wake windows are the periods between sleep when your child is awake. For a 20-month-old, structuring these windows effectively helps to prevent overtiredness and undertiredness, both of which can lead to difficulty falling asleep.
- First wake window: 5 hours after morning wake-up
- Second wake window: 5-5.75 hours before bedtime
These age-appropriate wake windows allow toddlers to get enough stimulation during the day without becoming overtired. It’s essential to adjust these windows as needed, particularly if you notice that your child has difficulty settling down at nap time or bedtime. By aligning nap and bedtime with these wake windows, you’ll be setting your child up for more restful sleep periods.
Naptime for a 20 Month Old
Duration and Timing of Nap
A 20-month-old typically benefits from a single nap lasting between 2-3 hours. Starting nap time around 12:00 PM often works well because it follows a 5-hour wake window from morning wake-up. To promote a restful nap, it’s helpful to serve lunch before nap time, reducing the chances that hunger will disrupt their sleep.
If your child resists naps, it may be due to overstimulation or developmental milestones. Creating a calm, quiet nap environment with a dark room and white noise can improve nap quality and consistency. This setup not only supports daytime sleep but also helps keep your toddler’s energy in check for the rest of the day.
What If Your 20 Month Old Resists Naps?
Nap resistance is common around this age as toddlers test boundaries and crave independence. If your toddler resists napping, consider a consistent pre-nap routine, similar to a bedtime routine, to signal that nap time is approaching. Quiet activities like reading or cuddling can help them wind down.
If nap resistance persists, evaluate the timing of their nap. Sometimes adjusting nap time by 15-30 minutes can make a big difference. Make sure their sleep environment is conducive to rest, with limited distractions and a comfortable, cozy atmosphere.
Bedtime Routine for a 20 Month Old
Creating a Consistent Bedtime Routine
A consistent bedtime routine signals to your toddler that it’s time to wind down. This routine should be predictable and calming, helping them transition from active playtime to nighttime sleep. A typical bedtime routine might include:
- Bath time to relax and soothe.
- Quiet time with a book or soft music.
- Dimming the lights to promote melatonin production.
- Final cuddles and goodnights before bed.
Having a consistent bedtime routine can make it easier for your child to fall asleep on schedule, and it reinforces positive sleep habits that will benefit them long-term.
Ideal Bedtime for a 20 Month Old
The ideal bedtime range for a 20-month-old is between 7:00 PM and 8:00 PM. Bedtimes in this range align well with their natural sleep rhythms, improving sleep quality and duration. If your child goes to bed much later or earlier, it can lead to either overtiredness or undertiredness, both of which can impact how well they sleep.
If your child seems overtired at bedtime, try adjusting nap time or bedtime to avoid these issues. Consistent wake-up and bedtime hours also help regulate their internal clock, making it easier for your child to fall asleep independently.
Common Sleep Challenges at 20 Months
Separation Anxiety
Separation anxiety is common at this age and can impact sleep quality. Toddlers may struggle with falling asleep alone or staying asleep through the night. To ease separation anxiety, consider leaving the bedroom door slightly open or using a comforting item, like a favorite stuffed animal or blanket. Reassuring your toddler during the bedtime routine can also help reduce their anxiety.
Bedtime Resistance and Stalling
Many 20-month-olds start to resist bedtime, often stalling with requests for more books, drinks, or trips out of bed. Offer your toddler limited choices, like choosing between two pajamas, which gives them a sense of control. This tactic can prevent stalling and help bedtime go more smoothly.
Sleep Regressions and Disruptions
While there isn’t a specific “20-month sleep regression,” your toddler may experience temporary sleep disruptions due to teething, developmental milestones, or routine changes. Stick with a consistent sleep schedule and bedtime routine to help manage these disruptions. If sleep disturbances continue, try focusing on calming activities before bed and maintaining age-appropriate wake windows.
FAQs on 20 Month Old Sleep
Why is My 20 Month Old Waking Up Early?
Early wake-ups can stem from hunger, overstimulation before bed, or an inappropriate last wake window. To counter early waking, try offering a protein-rich snack before bedtime to keep them satisfied through the night. Adjusting the last wake window can also help if your child consistently wakes early.
Is a 20 Month Old Ready to Transition Out of the Crib?
At 20 months, most toddlers still benefit from the security of a crib. However, if your toddler frequently climbs out or seems uncomfortable, you may consider transitioning to a toddler bed. Ensuring the crib environment is safe and comfortable can prolong the crib phase if your child is not ready to transition yet.
Should I Be Concerned About Nightmares or Night Terrors?
Nightmares and night terrors are relatively rare in toddlers under two, but they can experience nighttime fears or anxieties. If your child wakes up scared, offer reassurance with a comforting item or soft nightlight. Consistent routines and a calm environment help to reduce nighttime anxieties.
Final Tips for Encouraging Good Sleep Habits
Promote better sleep by ensuring a dark, quiet sleep environment and limiting stimulating activities before bedtime. Staying consistent with routines and wake windows encourages healthy sleep habits, which can reduce bedtime struggles and improve sleep quality.
Nurturing Restful Nights for Your Toddler
A balanced sleep routine tailored to your toddler’s unique needs supports not only their development but also brings stability to your daily life. As you fine-tune your child’s sleep schedule, stay consistent and flexible—this balance will help set your child up for peaceful and restful nights.
To help your 20-month-old sleep soundly, focus on creating a calm, comforting bedtime environment. Establishing a soothing bedtime routine and ensuring their sleepwear and bedding support their needs can make a big difference. Earthly Threads’ bamboo sleepwear and bamboo bedding provide the softness and breathability toddlers need to stay cool and cozy throughout the night, making it easier for them to settle down and sleep well. High-quality bedding can be especially helpful during periods of nap resistance or nighttime disruptions, offering your toddler extra comfort during these phases. And if sleep challenges continue, remember to consult your pediatrician for further advice tailored to your child’s needs.
